Ask Our Dietitian: How Can I Eat Well On GLP1’s When I’m Not Hungry?

Hi, Millie.

So I'm on a GLP, and ever since I've started, I've noticed I'm hardly ever hungry, and some days I actually have to force myself to eat.

Should I be worried that I'm not eating enough or meeting my nutrients for the day?

Thank you so much for submitting your question.

Now, let's talk a little bit about how GLP-1s work.

So the main way that these GLP-1 medications work is by supporting weight loss.

They change the way that your body regulates appetite and food intake.

So they mimic a hormone in our bodies called GLP-1, which naturally increases after we eat, and it activates the GLP-1 receptors in all different parts of our body.

So this has a number of effects.

They can reduce hunger and food cravings, they can increase feelings of fullness and satisfaction, but they can also slow down the rate of movement of food from the stomach into the small intestine.

They also act on different areas of the brain that are involved in appetite and food reward, which, you know, can make food feel less front of mind or we talk about food noise.

Um, it makes that a little bit more subtle for a lot of people.

So if you have started a GLP-1 and suddenly you're not thinking about food in the same way, that is, you know, inherently the purpose of these medications to a degree.

But here's the important distinction.

Just because you're less hungry doesn't mean your body suddenly needs less nutrition.

Your body still needs protein, it needs carbohydrates, healthy fats, fiber, vitamins and minerals, and enough overall energy and calories to actually support your bodily functions, so also your muscles, bones, hormones, and immune system.

So if you're finding that you're regularly having to force yourself to eat, please, please do not ignore that.

This is where the quality of what you're eating becomes really important.

So if you have a smaller appetite, you do want to make the food you eat really count.

So we're looking at prioritizing protein and fiber, which I feel like a broken record, I say all the time, but they are particularly important.

We're also looking at our carbohydrate intake, fruits and veggies, getting in those healthy fats and those more nutrient-dense foods when we can, rather than filling up our appetite with foods that aren't providing much nutritional value.

So let's say instead of having a muesli bar and a coffee for breakfast [laughs], you might choose a high-protein yogurt with a piece of fruit.

Now, protein is particularly important to consider during a weight loss phase, some would argue more so than any other phase, because it helps to maintain our muscle mass, and we really want to do everything we can to preserve our muscle mass.

And that's one of the things we do need to be mindful of with GLP-1 associated weight loss because the weight that you lose isn't necessarily going to be 100% body fat, and actually there will be some muscle loss involved as well.

So another strategy that works for a lot of people who have a reduced appetite but still need to meet their nutrient demands is to choose smaller, more frequent meals rather than trying to sit down and eat three large meals when you simply just don't feel hungry or maybe your body can't actually tolerate it.